Sunday, April 24, 2011

Congratulations to everyone who completed last week's WOD's!




#1
Buy-in; 5min Max Double Unders

CrossFit Hellen
3 Rounds for Time
400m Run
21 KB Swings 24/16k
12 Pull-ups

AB 13.37
AJ 11.18
DB 14.49
JG 15.32
KM 14.37
MK 11.44
---------
JD 11.49
JH 15.59
JL 14.42


#2
Buy-in; 3 x 5 OH Press

21-15-9 Rep's of
OH Squat 135/95lbs
Pull-ups
Burpee's

AB 11.51
AJ 11.04
DB 14.25
JD 15.06
JH 20.14
KM 11.46
MK 9.29




This week we will be working on;




#1

Buy-in; 3 x 400m Sprint 90 sec RI



15min AMRAP

9 Deadlift 155/100lbs

12 Push-ups HR

15 Box Jump 24/20"



#2

Buy-in; 5 min Max Knees 2 Elbows



CrossFit 'Fran'

21-15-9

Thruster 95/65lbs

Pull-ups


3, 2, 1... GO!

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